Heart disease is the number one killer of women in the United States, responsible for one in five deaths—more than all cancers combined. 

Women 65 and older are hit hardest. Recent research also shows a troubling rise in heart disease among women ages 35 to 54, making heart health an issue for every age and stage of life.

COMMON TYPES OF HEART DISEASE

Coronary artery disease: The most common form and the leading cause of death among women. It happens when plaque builds up on artery walls and restricts blood flow. Risk can increase after menopause as hormone levels change.

Heart failure: Your heart is a muscle. If it becomes too weak or stiff, it can’t pump enough blood to properly support the other organs in your body. Despite the name, heart failure does not mean the heart has stopped—it means it is not working as well as it should.

Arrhythmia: A problem with the heart’s rhythm that can make it beat too fast, too slow or irregularly.

WHAT RAISES YOUR RISK?

Heart disease has many causes, but high blood pressure (hypertension) is a major driver. Other medical conditions and lifestyle factors can also raise risk, including smoking, diabetes, high LDL (low-density lipoprotein) cholesterol, stress and depression, excessive alcohol use, physical inactivity, excess weight and an unhealthy diet.

The good news is that about 80% of risk factors can be improved with lifestyle changes. That can look like quitting smoking, limiting alcohol to one drink a day, choosing healthier foods and moving your body consistently. Aim for at least 150 minutes of exercise per week—just under 22 minutes a day.

CARDIO PLUS STRENGTH

When people think about heart health, cardio usually comes to mind. That’s because sustained movement—brisk walking, dancing, cycling, swimming or anything that keeps you moving—challenges the heart and helps it pump more blood per beat. That improved efficiency can help lower blood pressure over time.

Strength training matters, too. Lifting weights (or using resistance bands or body weight) creates mini spikes in blood pressure during effort. As your body recovers, your blood pressure drops back down to compensate, resulting in lower blood pressure overall. Strength training also makes your heart muscle stronger so it can pump more blood with less effort.

Check out the 30-minute cardio and weight-training routine works for any fitness level and helps strengthen your heart at home–no gym required and no equipment beyond a pair of hand weights. 

For more exercise videos and fitness advice visit aliciajoneshealthyliving.com